by Cori Lefkowith | Oct 15, 2018 | Blog, Diet
So one of my male clients told me a few of his female co-workers wanted to start losing some weight. He told them they should eat more protein.
And they said back to him, “But we don’t want to get bulky!”
WHAAAAAAAT!?!
I was a bit stunned when he told me this.
They thought that by eating protein, since they so often saw MEN consuming protein powders and higher protein to gain muscle, that eating too much protein would make them BULKY!
BULKY…It’s a word so many women fear.
It’s a word that holds many women back from even starting to weight train. And now I find out it is a word that holds women back from even eating the protein that they should!
Let me set the record straight…
PROTEIN WILL MAKE YOU BULKY.
FALSE!!
Protein absolutely, positively will NOT make you bulky, ladies. NOT AT ALL!
What protein WILL DO is:
- Help you look lean and toned like you want
- Help you feel energized to power through your workouts
- Help you LOSE WEIGHT WITHOUT FEELING HUNGRY
- Did I say look strong, sexy and LEAN!?!
Protein is the KEY…Literally the KEY to getting the results you want.
So a bit more about WHY protein so key for us LADIES and WHY it won’t make you bulky….
- It’s the building blocks of muscle. Not only will you preserve your lean muscle mass while potentially dieting in a calorie deficit BUT you can also build lean muscle to help you look more toned! AND as we get older, especially us ladies, it can be harder and harder to retain and even GAIN muscle. A diet high in protein helps! Plus, when we are injured, we often think we need less protein, BUT a diet higher in protein can help us prevent muscle loss while we are out and restricted from training.
- Keeps you feeling fuller for longer. Protein keeps you satisfied so that you don’t end up feeling like you are starving even if you’re trying to lose weight.
- It makes weight loss EASIER! The thermogenic effect of protein makes it EASIER to lose weight and drop body fat on a protein rich diet EVEN if you “overeat.” A study 2014 study showed that even on a hypercaloric diet, people didn’t gain weight due to the high protein. Plus, because it preserves lean muscle mass, you will tend to burn more calories even at rest and your metabolism will stay healthy.
- Improves recovery and muscle repair. You will provide your muscles with the building blocks they need to repair. AND the increase in protein can also help your tendons and connective tissues repair. Greater protein synthesis accelerates tissue repair and strengthens connective tissues to reduce your risk for injury.
- Can improve bone density and prevent osteoporosis. It is actually a common misconception that high protein is bad for your bones and this “myth” is based on a misunderstanding of bone metabolism. Actually the amino acids in protein are used to build bone AND because protein increases muscles mass, there is an increase in bone strength! (1)
- And studies of protein rich diets have even shown to improve brain functioning, quality of sleep AND even lower blood pressure!
And speaking to those ladies going through menopause and post-menopause struggling to keep the weight off…PROTEIN IS KEY TO RETAIN THAT LEAN MUSCLE MASS and keep our skin, hair and nails healthy and strong! It is the building blocks!
During and post-menopause, protein can help keep our hormones in check and help us avoid that dreaded weight gain! It can help improve our body composition as well as our overall body functioning.
In menopause your hormone levels change and even specific hormones decrease, so if you don’t get enough protein, you’re going to have a harder time maintaining hormonal balance, which is what can affect muscle retention and cause weight gain. It can also affect our digestive system, thyroid and bone health!
So really ladies I should be asking, “Why WOULDN’T you eat more protein!?!”
If you’ve been struggling to get the results you want, track your food and you’ll notice that you probably are low on protein!
Protein doesn’t lead to bulk. It leads to that strong, lean muscle that helps us move better, feel better and even LOOK BETTER!
Ready to take control of your diet and get the lean, strong body you’ve always wanted?
Join my Metabolic Shred!
by Cori Lefkowith | Jul 23, 2018 | Blog, Diet, featured
We hear all the time…
“It’s not a diet. It’s a lifestyle!”
But let’s face it…With anything where we can’t just do whatever we want, whenever we want, we are going to have some “slip ups.”
We are going to wake up late because we accidentally turned off our alarm.
We are going to skip our workout because we are stressed.
We’re going to buy that outfit we don’t need just because we really really want it!
There really are very few places in life where we can do exactly what we want all of the time.
YET somehow we expect that with our diet.
We think we can “go on a diet,” lose weight, then go back to eating what we were eating before and keep the weight off.
We have this delusion that we can eat whatever we want all of the time.
But it doesn’t work that way.
HOWEVER, that doesn’t mean that we need to continue this cycle of extreme calorie deprivation and cutting out all of the foods we love.
We need to instead realize that it is all about balance and finding something we can do consistently.
Dieting doesn’t have to suck; however, just like everything in life, there will be times we have to do things we don’t fully want to do!
AND I think it is important to recognize that there will be periods where we will be more diligent and times we will…well…”fall off.”
Everything goes in cycles. Here are 5 tips though to help you make dieting suck less!
5 Tips To Make Dieting Suck Less:
1. Find meals you love. Plan those in first.
Dieting has come to mean bland, boring foods. Chicken and broccoli. Bland white fish and asparagus.
But A. These things don’t have to be bland and boring. And B. There has to be a balance which includes foods you enjoy.
If you want to stick with a diet and make it something you actually ENJOY doing, you have to be able to make meals you love.
I always tell people starting my Macro Cycling programs that they should plan in meals with their family or meals they really love first. If you really crave salmon or steak, plan it in. And work your other meals around it.
Really crave chocolate or something sweet at the end of the night? Plan it in first. That way you can work everything else around it!
Remember it is 80/20 not perfection that gets results. Perfection might lead to faster results, but it generally also leads to incredibly short-term results!
2. Stop making it about perfection. Give yourself one focus.
We go in with this all or nothing attitude that often leads to us “falling off” before we really even start.
And if we do get in a routine, at the first sign of life getting in the way, aka work stresses, family pressures, the HOLIDAYS, our goals and diet go completely out the window.
We struggle to stay consistent because we’ve put so much pressure on ourselves to be “perfect.” To only eat whole natural foods. To be within a gram of our goal. To always be under our calories.
But it isn’t about perfection.
It’s about knowing our goals and being consistent.
Especially during those busy times, don’t worry about the details. Give yourself just ONE THING to focus on to keep you on track.
I always tell clients that if they can do just one thing, make protein your focus. If you make protein your focus, you’ll see results.
Or if they’ve even struggled with that, I’ll tell them to simply start by LOGGING. There is accountability in that AND it can help us then slowly make changes as we feel ready.
It doesn’t have to be all or nothing. Those small tweaks, that consistency adds up!
3. Stop cutting out foods you love first.
Ok we all know certain foods are bad for us. But we love them anyway.
Those foods that we love are often also the first things we cut out. And then all we can think about is how much we want those foods.
So what happens?
We end up binging and then struggle to get back on track.
But what if we didn’t first cut out those foods we love the most?
What if instead we first focused on adding in other things? Or making tweaks to those foods we love so they fit our macros better?
What if we got rid of the other fluff so we could even still indulge in those foods we love?
A. Consistency is about balance. It isn’t all or nothing and even unhealthy foods can have a place in our lifestyle!
B. When we make those other changes FIRST, often making the bigger changes. aka sometimes reducing or even eliminating those unhealthy foods we feel we “need,” becomes EASIER because we aren’t then cutting out the things we love first. We don’t feel as DEPRIVED because we’ve made other changes that have created new habits.
So when you’re getting started, start with easy and small tweaks. And even consider how you can make meals more macro friendly!
4. Fuel your body instead. Less isn’t always more.
A big reason why we think diets suck is because we are ALWAYS hungry.
There is legitimately a term for this hunger, and the resulting ANGER from it…HANGER.
So of course feeling hungry and low energy all of the time isn’t going to make us want to stick with our eating plan.
Nope! But it may make you reach for the quickest and most unhealthy thing in sight!
And not only can this constant starvation cause us to fall off our diet, but it can also actually cause our results to stall or plateau. LESS ISN’T ALWAYS MORE!
Yes, a calorie deficit is key. But too little and you can’t workout hard and your body starts to try to conserve energy.
PLUS, it is NOT just about calories in vs. calories out. The quality of those calories matters! And that doesn’t just mean healthy vs. unhealthy foods but even the MACRO ratios that you consume.
Even though you may want to lose weight quickly, don’t starve yourself. Make sure to fuel your activity and it will not only make eating well more pleasant but help you stay consistent long term!
5. Plan for the worst.
It’s easy to eat well and stick to your goals when you aren’t stressed, have full control of your schedule and are 100% motivated and even getting results.
However, that all happens at the same time like maybe 5% of the time if we’re lucky.
Most of the time we are stressed, or tired, or have family obligations…Or heck…we just want to go out and have fun!
But most often we only PLAN for the times that it is easy. We don’t prepare for the times that we are going to have other things going on that may make it seem impossible to prep or stay on track.
That is why it is key that we consider and plan for the “worst.”
How can we provide ourselves with guidance to stay on track even when things aren’t easy? How can we create consistency and balance so we can keep ourselves moving forward or maintaining even when “dieting” isn’t our main focus?
Often I think this means giving ourselves one thing to focus on. One clear and easy goal that we know will keep us on track enough.
I also think it is about remembering it is about CONSISTENCY and not perfection that truly matters in the long run.
And I think it is important that we come up with ways that allow us to diet with balance. Find easy meals out. Plan around the things you love and enjoy.
Find quick snacks that, while maybe not perfect, are way better than the alternative and will keep you feeling fueled and on track.
Dieting may not always be fun but it shouldn’t detract from your life. There will be periods where you will want to be stricter and others you will do the bare minimum. The key is finding a way to make it “not suck” so you can remain consistent and find balance!
And it is also about remembering EVERYTHING goes in cycles. Don’t feel guilty or beat yourself up. Just make small little tweaks to always be getting better and preparing yourself to make the most out of what you can!
With these 5 tips you can get on track and make dieting…well…suck less!
Learn more about the 5 reasons why diets have failed you in the past!
by Cori Lefkowith | Jun 13, 2018 | Blog, Diet, Recipes
I LOVE the flavor of Buffalo Chicken. I literally could make myself some sort of Buffalo Chicken something EVERY. SINGLE. DAY! (Heck, I actually have for the last month hehe!)
That is why it was love at first sight when one of my trainers shared this Buffalo Chicken Lettuce Wrap she made as part of her Macro Cycling Plan.
It has that awesome little kick that Frank’s hot sauce has, but is still light and refreshing and perfect for Summer.
Try this macro-friendly Buffalo Chicken recipe. Delicious and full of protein! It actually even makes a great dish for a picnic or BBQ!
Buffalo Chicken Quinoa Lettuce Wraps
SERVINGS 3
***NOTE: This makes approximately 2 wraps per serving
INGREDIENTS:
6 leaves Romaine or Iceberg Lettuce
1/2 cup Diced Onion
1 pound Ground Chicken
1/4 cup Frank’s Hot Sauce
1/2 cup Panko Breadcrumbs
1 cup Cooked Quinoa
1/4 cup Green Onions Chopped
DIRECTIONS:
Cook quinoa according to package and let cool.
Combine all ingredients (including quinoa, excluding green onions) in a bowl and mix well.
Heat a nonstick skillet over medium heat. You can form mixture into balls and make meat balls or cook as a meat crumble by just adding the mixture directly to the skillet.
Cook until meat is throughly cooked through.
Add mixture into lettuce pieces. Top evenly with green onions.
If you’re storing for later on, divide the meat mixture evenly into containers and then only add to the lettuce when you are planning to eat.
**To make this gluten-free you could omit the breadcrumbs or sub in ground up gluten-free oats or even a rice cereal or almonds if preferred. Vegetarians may even sub in tofu or tempeh or even eggs for the chicken! Please note though any subs may change the macros!
MACRONUTRIENT BREAKDOWN:
Calories: 320
Protein: 40 grams
Carbs: 30 grams
Fat: 6 grams
Looking For Some New Macro-Friendly Summer Recipes To Try?
Check out my 13 Macro-Friendly Summer Recipes Guide! –> Learn More!
by Cori Lefkowith | Apr 17, 2018 | Blog, Diet, Recipes
Can you be Vegetarian BUT still eat a diet rich in protein?
The answer…
YES!
When we think about dieting and “eating well,” we think about whole natural foods. We even think about cutting calories if weight loss is our goal.
But so often we do these two things and still don’t get the results we want!
And it’s because MACROS MATTER!
Protein is essential but often the macro we focus on least.
But a lack of protein may be the reason we’ve felt hungry on other diets and have not gotten the results we’ve wanted.
Why is protein so important?:
- It’s the building blocks of muscle. Not only will you preserve your lean muscle mass while potentially dieting in a calorie deficit BUT you can also build lean muscle to help you look more toned! AND as we get older, especially us ladies, it can be harder and harder to retain and even GAIN muscle. A diet high in protein helps! Plus, when we are injured, we often think we need less protein, BUT a diet higher in protein can help us prevent muscle loss while we are out and restricted from training.
- Keeps you feeling fuller for longer. Protein keeps you satisfied so that you don’t end up feeling like you are starving even if you’re trying to lose weight.
- It makes weight loss EASIER! The thermogenic effect of protein makes it EASIER to lose weight and drop body fat on a protein rich diet EVEN if you “overeat.” Plus, because it preserves lean muscle mass, you will tend to burn more calories even at rest and your metabolism will stay healthy.
- Improves recovery and muscle repair. You will provide your muscles with the building blocks they need to repair. AND the increase in protein can also help your tendons and connective tissues repair. Greater protein synthesis accelerates tissue repair and strengthens connective tissues to reduce your risk for injury.
- Can improve bone density and prevent osteoporosis. It is actually a common misconception that high protein is bad for your bones and this “myth” is based on a misunderstanding of bone metabolism. Actually the amino acids in protein are used to build bone AND because protein increases muscles mass, there is an increase in bone strength!
- And studies of protein rich diets have even shown to improve brain functioning, quality of sleep AND even lower blood pressure!
Ok…so you’re now convinced you need more protein.
But how do you get it in if you’re a veggie lover?
That is why I wanted to share this delicious Vegetarian-friendly dish!
Cauliflower And Mushroom Casserole
SERVINGS: 3
INGREDIENTS:
1/2 tbsp Olive Oil
2 tbsp Fresh Parsley
4 tbsp Grated Parmesan Cheese
1/4 cup Fat-Free Greek Yogurt
4 tbsp Light Cheddar Cheese
3 tbsp Egg Whites
1/2 tsp Black Pepper
1/4 tsp Salt
1/2 tbsp Sea Salt
3/4 tbsp Olive Oil
1 clove Garlic, minced
1/2 Large Onion
1 1/2 pounds Cauliflower
1/2 pound Fresh Button Mushrooms
DIRECTIONS:
Preheat the oven to 425F and place a rack in the middle. Rub a small-medium baking dish with a bit of olive oil and set aside.
Spread cauliflower florets in an even layer on a rimmed baking sheet. Drizzle olive oil over the florets and sprinkle with sea salt and pepper. Roast in the oven 30 minutes or until the cauliflower is lightly caramelized, turning once.
As the cauliflower cooks, in a medium skillet over medium-high heat, saute the mushrooms in 1/2 tbsp olive oil sprinkled with a couple of pinches of salt.
Stir every minute or so until the mushrooms have released their liquid and have browned a bit. Add the onions and cook another 4-5 minutes until translucent. Stir in the garlic and cook for another minute and remove from the heat. When the cauliflower is ready, add to the skillet and stir until combined.
In a medium bowl combine eggs, cheddar cheese and yogurt.
Add cauliflower-mushroom mixture. Stir until well combined and turn out into your prepared baking dish. Sprinkle with parmesan cheese and cover with foil.
Lower the oven temperature to 350F. Bake in the oven for 30 minutes. Remove the foil and bake for 10 minutes, until golden around the edges. Sprinkle with parsley before serving.
ENJOY!
MACRO BREAKDOWN:
Calories: 267
Protein: 22 grams
Carbs: 12 grams
Fats: 15 grams
Ready to eat according to your goals and learn how to get even more out of your vegetarian diet? Want to learn how to increase your protein using COMPLEMENTARY proteins even?
–> Join my Macro Academy!
by Cori Lefkowith | Mar 31, 2018 | Blog, Diet
Tracking your food SUCKS. It’s the worst.
BUT it is also the BEST way to learn how to eat well and really understand what proper nutrition looks like so you can learn to eat intuitively.
Tracking is like studying for a test. You don’t want to do it. But you’ve got to if you want to really learn and understand the material.
When you study, you’ve got to read and take notes. You take practice tests even and review to really start to learn the information and soak it all in.
BUT hopefully over time studying, you begin to understand the principles and aren’t constantly needing to research or seek out the answers. You’re ready for your test because the information has become INGRAINED and LEARNED.
Same goes for tracking.
You track to LEARN how foods affect you.
What portions sizes really are.
To KNOW what you’re really eating…Because trust me…All too often we don’t really understand what makes up the foods we are eating.
How many hidden carbs there are. Or how many foods have more fat in them than we realize.
We’re not really aware of our macros.
And sometimes we aren’t even fully conscious of how many little “bites” of something we take throughout the day.
Tracking helps us truly understand what we are doing so we can learn from it and make the necessary changes.
Changes we couldn’t make without tracking because we’d only be able to really say “Well, I’m focused on eating whole natural foods and I eat generally well while watching my portions.”
We need something MEASURABLE.
When you have something measurable, something that tells you what is truly going on, you can then more easily make changes. You can realize what you haven’t yet learned how to do.
You can see the answers you may have been missing!
You TRACK to “STUDY.” But at some point this becomes information you KNOW.
The thing is…you can’t just skip ahead to the test!
So as much as tracking may be annoying, it’s only a few minutes out of your day that becomes easier over time.
Any change is hard. But you have to give it a chance.
It’s the way to ensure you get that A+ on your test AKA actually get the results you’re looking for! 😉
That’s why I recommend all of my clients track what they eat. It’s the best way to learn to understand macros and help yourself get the results you’re looking for!
Learn why understanding MACROS is the key to making ANY diet work!
Learn how to take control of your diet!
by Cori Lefkowith | Feb 27, 2018 | Blog, Diet
Meal timing…Should you eat 6 small meals a day or fast for days at a time?
There is so much conflicting information out there, especially with the popularity of Intermittent Fasting (IF) on the rise.
And I’m going to tell you the answer right up front…
I believe that meal timing should be based on what makes YOU feel best.
I don’t think you need to eat every 2 hours. And I don’t think you need to fast.
Your muscles will not melt away if you don’t eat super frequently. And you don’t need to stress over eating perfectly timed meals around your workouts.
What you DO need to do is LISTEN to your body and learn when you are ACTUALLY hungry and respond to it.
Because we’ve become so OUT OF TUNE with our bodies, I think trying Intermittent Fasting can be a great self “experiment.”
I did IF strictly for a year. Loved it overall. BUT I’ve now found the balance that makes me happy. And it isn’t strictly doing IF or eating 6 small meals a day.
There are some days I’m not hungry and will fast till 3 pm easily.
Other days?
Well other days I wake up at 6 am and need to eat instantly.
But because I did IF, I now respond to my hunger cues.
(And I’ll tell you right here and now…there is no MAGIC cut off time at night that you need to stop eating or you’ll get fat. If you need the food, you need the food..)
Anyway, I think Intermittent Fasting is a great thing to experience and really makes you learn to listen to your body.
But really quick…What is Intermittent Fasting?
Intermittent fasting isn’t so much a “diet” as more of an “eating schedule.”
Basically you will give yourself an “eating window” and outside of that window you will fast. While there are different length fasts you can include, a very common form of IF is the 16/8 set up.
You will fast for 16 hours and then have an 8 hour eating window.
For many, this is really just skipping breakfast (or dinner if you’d prefer).
An example of this would be fasting until even just 11 am before eating and then stopping at 7 pm.
But won’t I lose muscle mass if I don’t eat for awhile? And isn’t breakfast the most important meal of the day?
To put it simply….
No.
And…No.
Our muscles don’t just “melt off” if we don’t eat for two hours.
As long as we get them the fuel they need, we will retain our lean muscle. And actually by fasting we can switch to burning FAT vs. the readily available fuel we’ve just eaten.
Plus, even if you eat every 6 hours, if you eat too little, you could lose muscle. So being careful not to cut calories too low is actually more key than eating frequently. And you need to make sure, no matter how frequently you eat, you’re getting enough PROTEIN each and every day!
But what about breakfast being so important?
Well, all of those super influential and often sited studies about breakfast were funded by KELLOGG and…well…other food companies with a vested interest in people eating breakfast foods.
So…there’s a lot of debate about their validity as more and more studies come out proving that by actually eating LATER, you may be get better weight loss results.
Plus, who’s to say when breakfast time has to end!?! Breakfast food at 1 pm!? Count me in! 😉
Ok so breakfast doesn’t matter and your muscles won’t melt off…but…Why do it?
Well…besides what I consider to be the top reason – learning to respond to what your body needs so you can LEARN to eat intuitively…
There are lots of studies showing health benefits…everything from improved lipid profiles and blood pressure to improved fat burning and cardiovascular functioning.
Health benefits of Intermittent Fasting are that it:
- Promotes stronger insulin sensitivity and increased growth hormone secretion, which are two keys to losing weight and gaining muscle.
- Reduces your risk for cancer.
- Reduces blood lipids…the bad kinds, including decreased triglycerides and LDL cholesterol and inflammation markers.
- Reduces blood pressure.
- Improves cardiovascular function.
- Improves your brain functioning and can even help prevent conditions such as Parkinson’s, dementia and Alzheimer’s.
Other benefits people often find from doing IF:
- You can EAT TILL YOUR FULL because you’re eating fewer bigger meals.
- Less meal planning.
- Easier way to create a calorie deficit.
- Improved fat burning, especially in later stages of the fast.
Well this all sounds great…Why not do it?
I’ve found some interesting debates about whether the benefits above can be accomplished simply by calorie restriction and other healthy eating habits or if IF is the only way.
Frankly, those debates don’t really sway me one way or the other because I do believe that by eating quality foods and dialing in your macros, you can see great results no matter what your meal timing.
The real reason I’m not adamantly in favor of Intermittent Fasting… something I even use myself?
Because I think that any time you FORCE a specific meal timing or restrict when you can eat, whether that is forcing you to eat 6 meals a day or only 1, you create unnecessary headaches AND prevent yourself from learning to listen to your hunger cues.
While fasting can help you create a calorie deficit, all too often people use it to STARVE themselves. And when you get to the point that you are too hungry? Well when you get too hungry, you get too hungry to care.
You reach for whatever is around and generally end up binging. So all that “fasting” to get a calorie deficit and the fat burning benefits of fasting? Well it goes out the window.
And generally we don’t make the healthiest food choices when we are starving so we’re probably not even going to get the benefits of whole, natural foods.
Plus, forcing yourself not to eat when you’re hungry can lead to hanger and low energy.
And the whole point of eating well is so that you FEEL GOOD while working toward looking the way you want!
HOWEVER, that doesn’t mean you shouldn’t TRY IF even if you feel hungry from a change in your eating schedule initially.
All too often we get hungry at specific times a day because we are CONDITIONED to based on our routine!
Ok so again…WHY TRY IT?!
A huge reason why I believe IF is a good experiment is it teaches us what are true hunger cues and what may actually be us wanting to eat out of fatigue or boredom or simply even ROUTINE.
It can help us recognize if we do better with less frequent meals OR if we are one of those people that like to snack and eat every 2 hours.
It helps us not feel forced into a rigid schedule and learn what works best FOR US!
You may find that more frequent meals help you prevent overeating and avoid becoming hungry while on a calorie deficit. And if you know that you’re a snacker, eating more frequently can be key.
Or maybe you’ve always forced 6 small meals because you thought you needed to, which only adds to the stress of your already busy schedule…And with IF you can have just have 2 big meals in the afternoon and evening and make everything work so you can see results.
The key is….meal timing shouldn’t cause you added stress. OR cause you to feel low energy or hungry!
Meal timing should be used to enhance how you feel throughout the day.
It should be you RESPONDING to what your body needs and making your diet fit your lifestyle and your needs.
So whether you feel best snacking all day or eating one big meal, I think it can all work. BUT you need to experiment to find what helps you feel energized and on top of your game.
Don’t feel like you NEED to eat at certain times!
It’s why Meal Timing is one of those things to play around with AFTER your macros and calories are first dialed in.
I have clients doing Macro Cycling who fast for 24 hours once a week. Others do the 16/8 Intermittent Fasting every single day. Still others eat 6 small meals.
And some…well some are like me and they simply eat when they’re hungry or when their schedule allows and just focus on hitting their macros for the day no matter what their eating schedule looks like that day.
They key is not to let meal timing stress you out because anything can work especially when you dial in your macros first!
Dial in the quality of your food so you can be flexible with your meal timing and make your diet work for YOUR lifestyle!
Learn more about how you can make your meal timing work for you.
–> Check out my Macro Academy!
But A. These things don’t have to be bland and boring. And B. There has to be a balance which includes foods you enjoy.
But what if we didn’t first cut out those foods we love the most?
There is so much conflicting information out there, especially with the popularity of Intermittent Fasting (IF) on the rise.
Well, all of those super influential and often sited studies about breakfast were funded by KELLOGG and…well…other food companies with a vested interest in people eating breakfast foods.
You reach for whatever is around and generally end up binging. So all that “fasting” to get a calorie deficit and the fat burning benefits of fasting? Well it goes out the window.
